In order to stay healthy and alert, a person needs to have enough vitamins and minerals in his body. One of the most important trace elements is zinc. A person is capable of producing this irreplaceable mineral himself, but its quantity is clearly not enough. Taking multivitamins from a pharmacy and dietary supplements containing this trace element does not always give a good result. Therefore, a person needs to get zinc in food.
Useful trace element
Zinc affects immunity, has antioxidant properties, is involved in the production of digestive tract enzymes, and improves vision. It is necessary for the production of certain hormones, a number of necessary enzymes, is involved in the reproductive function of the body. This trace element contributes to good metabolism, tissue regeneration, blood formation and blood supply. The hormonal, circulatory, skeletal, and immune systems of the body also want to get the zinc they need in a sufficient amount.
This element is important for patients suffering from diabetes, as it is necessary for the production of insulin. Athletes should also eat foods rich in zinc, because the normal functioning of the muscles depends on the presence of this element. Women need this mineral to look their best. It improves the condition of nails, hair and skin.
With regular use of foods containing zinc, a man can increase potency. This mineral also affects the activity of sperm, which can be important. And for the growing body of children, the correct development and growth of bones, which are also affected by zinc, is important. It is necessary to approach the preparation of the diet of children very responsibly, and be sure to ensure that they receive all the necessary substances. To do this, you need to know which products contain the most zinc.
The danger of zinc deficiency
Lack of this trace element can lead to very unpleasant consequences for human health. If there is little additional zinc from foods or drugs, such pathologies may develop:
- anemia;
- weakened immunity;
- memory impairment;
- fatigue;
- depressive state;
- decreased vision;
- reproductive dysfunction;
- hair loss
- skin rashes;
- the appearance of allergies.
One of the causes of early aging is also a lack of zinc. This mineral is necessary for the normal functioning of the whole organism, especially in children. With its long-term lack of mental and physical retardation.
Where can I get this mineral
Zinc is available in products of both animal and plant origin. This is very important for people who are vegetarian. Fortunately, now there is free access to information on which foods contain zinc, so meat and seafood can be replaced in the plant world. Raw foodists should show special attention to their diet.
The amount of zinc in the products varies markedly. Fruits and vegetables, as a rule, are not too rich in them. But with any principle of nutrition, you can provide the body with a normal daily dose of zinc, since the list of products containing this trace element is quite large. It contains:
- meat;
- offal;
- bird;
- seafood;
- some vegetables, fruits and berries;
- cereal.
The richest zinc foods
Most often, drugs are prescribed to fill the mineral deficiency. But with a lack of this trace element, you can adjust your diet. Oysters, mussels, lobsters, beef liver and lamb are foods that contain large amounts of zinc. A small portion of oysters is enough to almost double the daily dose of this mineral, which should not exceed 25 mg. Eels, mussels and sea kale (kelp) are almost not far behind in value.
Somewhat less zinc in beef, beef liver and lamb, but still the content of this useful element in them is increased. They are rich in turkey meat and chicken breasts, duck and some offal, for example, chicken heart and liver, pork liver, boiled beef tongue.
A lot of zinc is found in mushrooms, nuts (peanuts, almonds, walnuts, pistachios), pumpkin seeds, poppy seeds, fresh and dry yeast, sesame seeds, cocoa powder and legumes, for example, in lentils or beans, as well as in yolks of chicken eggs.
For a daily diet
If in everyday life a person does not consume oysters every day, this does not mean at all that he will not receive a valuable trace element. Zinc in foods more familiar in everyday diets is also present. A sufficient amount of this trace element is in river fish, olive oil, tomatoes, potatoes. It contains all kinds of beets, onions and garlic, peeled and brown rice, poultry meat, rabbit meat, buckwheat and barley groats, peas and green peas, soy, asparagus, radish, cauliflower, broccoli, brown bread.
Ordinary white cabbage is slightly inferior to kohlrabi cabbage in the content of this microelement. Greens, which should be present daily on the table, can also make up for the lack of zinc. They can accumulate it in large quantities horseradish, parsley. This element is present in lettuce, dill, basil, cilantro, arugula, spinach and celery.
The most exotic zinc suppliers
Fans of various taste combinations can try lamb meat, sprouted wheat grains, ginger root, honeysuckle, pine nuts. And a very unusual source of zinc is the infusion of birch buds and leaves. It is contained in this drink quite a lot.
Recently popular tofu bean curd also contains zinc. Rhubarb root and tarragon will bring into the body 3% of the daily intake of this mineral. Coconuts are ten times richer than bananas, but they also make up only a small fraction of the daily allowance. But a handful of dried watermelon seeds will give the body almost 70% of the daily norm of this microelement.
Good news for sweets lovers
Citrus fruits (lemon, grapefruit, orange), apples, pears, melon, figs, plums, peaches, as well as raspberries, blueberries, gooseberries, black currants, cherries, garden strawberries and dates contain less of this trace element than animal products , but still its amount is sufficient to replenish the daily norm.
Zinc is present in foods that are sweets. Honey contains this element to the delight of the sweet tooth, it is also in chocolate, including sweets. One ordinary bar of dark chocolate will cover more than half the daily requirement for an adult in this mineral. Quite a bit of zinc is present in everyone's favorite ice cream and yogurt.
Features of assimilation
Zinc is absorbed by our body in the small intestine, and about a third of the amount received is for the benefit of a person. For the best absorption, he needs the help of several amino acids and vitamins (mainly vitamins A and B6), as well as citrates. For successful interaction, copper and iron must be present in the body. Products containing natural protein also contribute to the absorption of zinc. This function can perform nuts and soy.
But not all zinc received from the products is well absorbed. It removes alcohol, caffeine, salt and sugar from the body. And milk prevents him from digesting. The use of diuretic drugs or herbal infusions excrete zinc along with alcohol. Age-related changes in the body also worsen its absorption, so older people often find a hidden deficiency of this element.
But an excess of zinc will not bring anything good to human health either. If you exceed the daily dose, you can get poisoned. Although allergic reactions and signs of intoxication of the body, mainly appear with an overdose of dietary supplements or multivitamin preparations.
This mineral is not such a rare guest on our tables. With a balanced diet, the amount of zinc in the foods is enough to provide the body with the necessary daily allowance. A healthy diet, rejection of bad habits and an active lifestyle will help to maintain health for many years.